Up at 7am after not sleeping all that well. Grabbed my banana, coffee, packed the car, loaded Katie up and headed out for Ft. Story.

Not as much as I would have liked. I got a 10min run with some strides and a quick 8-10 min spin. Rushed through a few run drills during the pre-race announcements. I would have liked to have another 20min of warm up overall. My fault...I just wasn't motivated enough to get up at 6:30.

Tried not to run this too hard...probably around 95% of my open 5K effort through 3 miles and then backed down to 85-90% for the final run in. Felt like about the right pace given what I still had to do.

Ended up fumbling with my helmet clip and probably lost 15-20sec...plus the added aggravation. Ended up with a decent time compared to everyone else anyway but it certainly could have been faster/smoother.

First ride on the tri bike since Clearwater aside from the quick spin yesterday to make sure everything was working. Not terribly disappointing considering my severe lack of training on the bike the past 5-6 weeks. I'm pretty sure my FTP is down about 20W so today was a good opportunity to get some baseline data. I managed 235W average so considering the 5K lead-in (a negative) and the race motivation (a positive) I'd say I'm right about 230W FTP on the tri bike. I rated the ride "hard" but it wasn't too hard. At only 32K it's gonna feel hard if you are pushing it appropriately. The bike didn't hurt directly but it sure took a major toll on my finishing 5K.

While my personal ride was acceptable, the 3-loop course definitely caused some issues with drafting. I managed to stay clear for 95% of the ride. At one point during my second lap about 5 guys came by me and they were following each other a bit too close. They all kept trading positions (racing not pacing) so it was a tough call. The draft marshal was with us for a bit and I guess he thought everyone was mixing it up enough to be legal. After making the final turn into Ft. Story Rhino passed me and then about 20sec later an entire pack (maybe 15-20) swallowed me up 2-3 at a time. I was jammed in along the shoulder of the road with slower lapped riders in front of me. This was 100% drafting/cheating and these guys must have been riding like that all the way up Shore Drive. Really pisses you off when you bust your ass to ride solo only to have 20+ A-holes post better splits because they cheated.

Some bike training would have helped...and even on the tri bike :)

Fairly smooth T2. The rack was open all around me so I had plenty of room. My calves felt a little crampy changing shoes but quickly settled down once I started running out.

Calves started to cramp in T2 but quickly calmed down. My quads were the real problem. A steep position on the tri bike focuses the riding work on your quads...no problem if you do some training on the tri bike and also run some bricks. both quads were knotted up bad for most of the run. It was all I could do to hobble the last 1-1.5 miles. Based on my opening run I should have been able to put up a 17:50 or better but I just haven't been running off the bike in training (or even riding the bike for that matter). I guess I should start training like a triathlete :)

Nothing...worked out the knots in my legs and did my best to walk around and talk a bit with friends.

Lack of cycle/brick training.

This race was in a new location this year and they have some issues to sort out with the bike course specifically. I think if they can get some extra road from the city and make it 2 laps that will help. I'd also like to see the draft marshals hand out some penalties. Get tough on the cheaters and they will either stop coming to this race or start following the rules. Either is fine with me.

Race Reports Modeled with Permission from
Endurancecoach's Triathlon Post Race Analysis Sheet.